Dialy Contest #6: Tell Me About Your Favorite Fruit and the Nutrients They Contain by @davidalloy

5개월 전

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Carrots are one of my best fruits, i was happy when i saw this contest title. I'm so thrilled to write the little i know about it.

About the Friut

The carrot (Daucus carota) is a root vegetable often claimed to be the perfect health food, it is crunchy, tasty, and highly nutritious fruit.They’re a weight-loss-friendly food and have been linked to lower cholesterol levels and improved eye health. What’s more, their carotene antioxidants have been linked to a reduced risk of cancer.

Nutrients

Carrots are a particularly good source of:
-Beta carotene,
-Fiber,
-Vitamin K1,
-Potassium, and
-Antioxidants.
-Carrots’ water content ranges from 86–95%, and the edible portion consists of around 10% carbs, consisting of starch, fiber, and simple sugars.
-They are extremely low in fat and protein, they also have a number of health benefits.

Did you know?

Carrots are found in many colors, including yellow, white, orange, red, and purple. Orange carrots get their bright color from beta carotene, an antioxidant that your body converts into vitamin A.

Seasons:

Carrots can be found at any time of the year due to their long shelf life. In fact, harvested carrots can last for 4–6 months when stored in the right conditions. Always look out for fresh carrots that are firm, and dry, without major blemishes or signs of decay (like limpness or sliminess).

Storage and Food Safety:

Remove the green tops of carrots to increase their storage life. Although carrot greens are edible, they should be separated from the carrot root to reduce moisture loss. Greens only last a few days in the refrigerator. You can store carrots in the refrigerator crisper in perforated plastic bags for several weeks.
Note: Before eating or cutting into carrots, it's important to scrub off any outside dirt and bacteria using a vegetable brush under cool running water. Many people prefer to peel carrots but this isn't necessary if not desired. Carrots may be preserved at home with a pressure canner. You can also blanch and freeze them.

Benefits:

The positive health effects of carrots can be largely attributed to their carotenoid content (vitamin A). Carrots also provide a decent amount of fiber which offers its own host of benefits.

  1. Reduced risk of cancer
    The vitamin A in carrots protects DNA from the oxidative damage that can lead to cancer. Carrots come in many colors, including yellow, orange, red, and purple, each with various levels and types of antioxidants. Orange carrots are high beta carotene, yellow carrots in lutein, red carrots in lycopene , and purple carrots in anthocyanins. Purple carrot extract has been shown to protect colon cells against oxidative DNA damage by over 20%. The antioxidants in different colored carrots work throughout the body to help prevent cancer.
    Diets rich in carotenoids may help protect against several types of cancer. This includes prostate, colon, and stomach cancers. Women with high circulating levels of carotenoids may also have a reduced risk of breast cancer.
    Note: Dated research suggested that carotenoids could protect against lung cancer, but newer studies have not identified a correlation.

  2. Prevents Cognitive Decline
    The same study noting the benefits of carrots and other vegetables for tooth retention also associated this dietary pattern with cognitive benefits. Higher intakes of carrots and other nutritious veggies appear to reduce the risk of dementia. Eating cooked and raw carrots as part of an overall healthy eating habit is a proactive way to stay sharp with age.
    Note: Carotenoids may also cut your risk of age-related macular degeneration.
    Eating carrots is linked to a reduced risk of cancer and heart disease, as well as improved eye health. Additionally, this vegetable may be a valuable component of an effective weight loss diet.

  3. Eye health
    Carrots are an excellent source of vitamin A, including the carotenoids lutein and zeaxanthin. Because these compounds tend to accumulate in the retina, they are particularly helpful in preventing age-related macular degeneration, a common cause of vision loss. Regular consumption of carrots and other orange vegetables is a good way to protect your eyes against the effects of aging and environmental damage. Individuals with low vitamin A levels are more likely to experience night blindness, a condition that may diminish by eating carrots or other foods rich in vitamin A or carotenoids.

  4. Improves Dental Health
    A study evaluating the rate of tooth-loss in an elderly Japanese population with cognitive impairment found that higher intakes of beta carotene through carrots and other vegetables such as pickled green leafy greens, raw lettuce/cabbage, green leafy vegetables, squash, and Chinese cabbage showed a protective effect against dental issues.
    Note: This should not replace proper oral hygiene such as lowering added sugar intake or eating sugary foods in moderation.

  5. Supports Cardiovascular Health
    Carrots contain several phytochemicals with antioxidant and anti-inflammatory behaviors that help reduce the risk of heart disease. The polyphenols in carrots have been shown to increase bile secretion, which decreases cholesterol and triglyceride levels. The fiber in carrots also assists in keeping cholesterol down. Furthermore, carrots contain about 9% of the 4,700mg recommended intake of potassium. Potassium is known to lower blood pressure levels.

  6. Lower blood cholesterol
    High blood cholesterol is a well-known risk factor for heart disease .
    Intake of carrots has been linked to lower cholesterol levels.

  7. Weight loss
    As a low-calorie food, carrots can increase fullness and decrease calorie intake in subsequent meals. For this reason, they may be a useful addition to an effective weight loss diet.

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Side Effects

Eating carrots in moderation is good for your health. Eating carrots in excess, however, can cause a condition called carotenemia. This refers to yellowish discoloration of the skin because of the deposition of a substance called beta-carotene that is present in carrots.

Did you know?

Carrots are full of vitamins, minerals and fibers that are good for your health. But eating too many carrots can bring in too much beta-carotene the molecule responsible for carrots' bright orange hue and a precursor of vitamin A. This can lead to excess blood carotene which can discolor the skin.

Note:

-Carrots are the perfect snack; crunchy, full of nutrients, low in calories, and sweet.
-They’re associated with heart and eye health, improved digestion, and even weight loss.
-This root vegetable comes in several colors, sizes, and shapes, all of which are great additions to a healthy diet.
Source

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